Stay Safe! How to Avoid Seasonal Flu and Viruses!
The best defence of the body against colds, flu, viruses (including the Corona Virus) and a multitude of infections is a strong immune system. Vitamin D is an important component in ensuring a fully functioning immune system.
1 billion people worldwide have Vitamin D deficiency!
An inadequate amount of Vitamin D is not only a public health issue but a worldwide epidemic! As a result we are starting to see the return of rickets in children and there was even talk of having Vitamin D put into the UK water supply!
What is it?
It was discovered in 1920 when scientists were searching for a cure for Rickets, which is why it’s called the “sunshine Vitamin”. Vitamins are carbon-based chemicals that play a crucial role in our body’s metabolism. Vitamin D is fat-soluble and is the only Vitamin that is produced in the human body. It is many chemicals but there are 2 kinds: D3 and D2.
D2 comes from food; D3 comes from sunlight. Both are turned into ordinary Vitamin D. However the body is much more efficient at turning Vitamin D3 into Vitamin D than D2.
UV light from the sun turns a chemical in your skin into Vitamin D3, which is then carried to your liver and is transformed into active Vitamin D.
It’s stored in the fat cells and can last up to 2 months. So, during the summer months, top up your Vitamin D stores and get plenty of sunshine outdoors ready for the Winter months.
Could you be at risk?
High Risk Factors for low Vitamin D
- Dark skin or those who cover skin for religious or cultural reasons.
- Insufficient consumption of fatty fish and dairy foods.
- Living in countries 35 Degrees or more latitude North or South of the Equator, e.g. Europe and most of North America.
- Staying indoors too much.
- Over the age of 70 – a 75% drop in body’s ability to manufacture Vitamin D.
Why do we need it?
The Immune System
Vitamin D helps the immune system fight off bacteria and viruses and it helps protect against a long list of conditions: MS, Asthma, Depression, Heart Disease, Autism, Type 1 & 2 Diabetes, High Blood Pressure, Rheumatoid Arthritis, Seasonal Affective Disorder, etc.
Without detecting enough Vitamin D, T-cells – the master regulators of the immune system – don’t move around the body enough and therefore do not provide widespread and comprehensive protection. Vitamin D helps produce anti-microbial substances in the skin, lungs and gut protecting you against infection. It helps suppress the immune responses that cause inflammation associated with many auto-immune conditions.
Researchers in Australia have also found that Vitamin D deficiency is linked to the likelihood of 11-fold increase in peanut allergy and tripling of egg allergy!
Vitamin D works with Calcium to strengthen the bones, which helps to prevent osteoporosis. It’s also been shown to be important for athletic performance and recovery.
Bone health
It keeps the bones healthy by increasing the intestinal absorption of calcium. Without enough Vitamin D your body may only absorb 10-15% of dietary calcium.
Because blood calcium is critical for heart and nerve function the body will ensure these levels are kept normal at the expense of your bone calcium density!
How do we get it?
The main source of vitamin D is by exposing our skin to sunlight – a minimum of 20 min without sunscreen, twice a week is recommended. D2 comes from mainly fatty fish and egg yolks and fortified dairy products, but you have to eat quite a lot to get enough Vitamin D, so it is easier to obtain D3. Vitamin D can be stored in the fat cells for up to 2 months and can help fortify immunity for the winter months.
8 Signs of Vitamin D Deficiency
- Prone to illness, especially colds or flu
- Feeling constantly tired
- Chronic Back Pain – especially lower back
- Depression
- Impaired wound healing following surgery, injury or infection
- Bone density loss
- Hair loss in females
- Chronic pain
What should I do about it?
The minimum daily intake of Vitamin D should be around 600 IUs (International Units), however the recommended optimal dose is 1000-2000 IUs per day. If you are not getting enough sunshine its recommended to use supplements to increase Vit D levels to the required optimum level. If you are concerned about Vit D levels, or you have any of the above signs of Vit D deficiency, you can ask your Dr. for a blood test to measure your Vit D level accurately.
Sources:
Immunity the Science of staying well – Dr Jenna Macciochi
https://www.nhs.uk/live-well/healthy-body/how-to-get-vitamin-d-from-sunlight/
https://www.bbc.co.uk/programmes/articles/4mbCTBjhnt8VLmMKwQz3RrS/the-big-vitamin-d-experiment
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
